Tag Archives: you

You might be stressed if…

This is the second post in a series about stress. The first post can be found here. The other day I described some physical signs of stress, but sometimes stress manifests itself more noticeably in your behaviour.

The following list describes typical behaviours that are associated with stress. The impact of stress on chronic disease is varied but important to recognise as it can exacerbate your symptoms or lead to further health problems. If you find that you are exhibiting these behaviours you might want to find ways to destress and unwind or talk to your Doctor about other ways of managing your condition.

  1. You need nicotine, alcohol or drugs to unwind or feel relaxed
  2. Your sleep patterns change – you need more sleep, can’t get to sleep or wake up in the night
  3. You feel lethargic and disinclined to do anything
  4. You are short tempered for no particular obvious reason
  5. You tend to argue with people rather than discuss things with them
  6. You often feel angry with yourself, sometimes because of the other behaviours on this list
  7. You often feel angry with other people for no particular reason, or for insignificant reasons
  8. You stop doing things you enjoyed doing before
  9. You withdraw from society, for example staying at home all the time, declining invitations to go out with friends
  10. You become paranoid about the people aorund you
  11. You become weepy for no reason
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Vegetables that won’t destroy you if you have Crohn’s or Colitis (apparently)

Continuing the theme of food that won’t destroy you if you have Crohn’s or Colitis (Last week’s fruit post is here).

As before, my first port of call, and the inspiration for today’s post, was What to Eat with IBD: A Comprehensive Nutrition and Recipe Guide for Crohn’s Disease and Ulcerative Colitis by Tracie Dalessandro, who is not only a registered dietician with a masters of Science in nutrition, but also a Ulcerative Colitis and subsequently Crohn’s Disease sufferer. I extracted her list of ‘Vegetables that heal’ from chapter 2 below and ran then through the nurtient tool over here.

Tonight, I have just researched the following:

  • Beta-carotene / Vitamin A – improves resistance to infection, supports growth and repair of tissue; maintain health skin and mucous membranes (Need 5000IU per day)
  • Vitamin D – Needed for proper formation of the skeleton and maintaining the mineral balance in bones (Need 60oIU per day)
  • Vitamin C – Anti-oxidant, wound healing, formation of collagen and appropriate immune responses (Need 60mg per day)
  • Folate – necessary for proper cell division – especially in IBD patients (400mcg per day)

Here is the list of vegetables that heal, based on 100mg, cooked without salt, unless otherwise stated. Brocolli, Collard Greens, Arugula, Asparagus, Butternut Squash, Carrots, Peppers and Sweet Potato stand out as the the superfood here, but almost all the vegetables on the list have a role in supplying a important vitamin:

  • Acorn squash Vitamin A: 817IU; Vitamin C: 11mg
  • Arugula (raw) Vitamin K: 109mcg; Vitamin C: 15mg; Folate: 97mcg
  • Asparagus Vitamin A: 1006IU; Vitamin K: 51mcg; Vitamin C: 8mg; Folate: 135mcg
  • Broccoli Vitamin A: 1548IU; Vitamin K: 141mcg; Vitamin C: 65mg; Folate: 108mcg
  • Butternut Squash Vitamin A: 11155IU; Vitamin C: 12mg; Folate: 16mcg
  • Carrots Vitamin A 17036IU;  Vitamin K: 14mcg; Vitamin C: 4mg; Folate: 14mcg
  • Cauliflower Vitamin K: 14mcg; Vitamin C: 44mg
  • Collard greens (very soft) Vitamin A: 8114IU; Vitamin K: 440mcg; Vitamin C: 18mg;Folate: 93mcg
  • Endive (raw) Vitamin A: 2167IU; Vitamin K: 231mcg; Vitamin C: 6mg; Folate: 142mcg
  • Kale (very soft) Vitamin A: 13623IU; Vitamin K: 817mcg; Vitamin C: 41mg;
  • Lettuce Vitamin A: 8711IU; Vitamin K: 103mcg; Vitamin C: 4mg; Folate: 38mcg
  • Parsnips Vitamin K: 1mcg; Vitamin C: 13mg; Folate: 58mcg
  • Peppers (red) Vitamin A: 3582IU;  Vitamin K: 5mcg; Vitamin C: 171mg; Folate: 10mcg
  • Potatoes Vitamin K: 2mcg; Vitamin C: 13mg (skin on baked, 7mg boiled, no skin); Folate: 28mcg
  • Pumpkin Vitamin A: 4992IU; Vitamin K: 1mcg; Vitamin C: 5mg; Folate: 9mcg
  • Spagetti squash Vitamin A: 5224IU; Vitamin C: 4mg; Folate: 12mcg
  • Spinach Vitamin A: 10481IU; Vitamin K: 494mcg; Vitamin C: 10mg; Folate: 146mcg
  • Sweet potato Vitamin A: 19217IU; Vitamin C: 9mg
  • Tomato (without skin) (Raw) Vitamin A: 833IU;  Vitamin K: 8mcg; Vitamin C: 13mg; Folate: 15mcg
  • Yam  Vitamin K: 2mcg; Folate: 16mcg